Maple Syrup vs. Kale
Nutrition comparison of Maple Syrup and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and kale:
- Both kale and maple syrup are high in calcium and potassium.
- Kale has signficantly more iron than maple syrup.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- Maple syrup has more riboflavin, however, kale contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and kale has 87% less calories than maple syrup - kale has 35 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, maple syrup is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Maple syrup has a macronutrient ratio of 0:100:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and kale has 93% less carbohydrates than maple syrup - kale has 4.4g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - kale has 4.1g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and kale has 98% less sugar than maple syrup - kale has 0.99g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Kale has 72 times more protein than maple syrup - kale has 2.9g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both kale and maple syrup are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - kale has 93.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - kale has 241ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than maple syrup - kale has 0.66mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than maple syrup - kale has 389.6ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, kale contains more niacin, pantothenic acid, Vitamin B6 and folate. Both maple syrup and kale contain significant amounts of thiamin.
| Maple Syrup | Kale | |
|---|---|---|
| Thiamin | 0.066 MG | 0.113 MG |
| Riboflavin | 1.27 MG | 0.347 MG |
| Niacin | 0.081 MG | 1.18 MG |
| Pantothenic acid | 0.036 MG | 0.37 MG |
| Vitamin B6 | 0.002 MG | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Both kale and maple syrup are high in calcium. Kale has 149% more calcium than maple syrup - kale has 254mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Kale has signficantly more iron than maple syrup - kale has 1.6mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both kale and maple syrup are high in potassium. Kale has 64% more potassium than maple syrup - kale has 348mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than maple syrup per 100 grams.
| Maple Syrup | Kale | |
|---|---|---|
| linoleic acid | 0.017 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.017 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Maple Syrup (Syrups, maple) and Kale (Kale, raw) .
Maple Syrup g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and kale has 90% less calories than maple syrup - kale has 35 calories in 100g and maple syrup has 260 calories.
Does kale or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and kale has 90% fewer carbohydrates than maple syrup - kale has 4.4g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does kale or maple syrup contain more calcium?
Both kale and maple syrup are high in calcium. Kale has 150% more calcium than maple syrup - kale has 254mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does kale or maple syrup contain more potassium?
Both kale and maple syrup are high in potassium. Kale has 60% more potassium than maple syrup - kale has 348mg of potassium in 100 grams and maple syrup has 212mg of potassium.